What it is:
16 week training cycle broken down into 4, 4 week microcycles. It’s a combination of linear periodization with daily undulating periodization. What I like about what Greg did was he used a modified wave for the rep set. By ended the sets with an AMRAP at the lighter weight I think it’s less taxing than Wendlers 5/3/1 program that you do the rep set with the heaviest weight. So it combines a lot of training styles into one. The reps I always felt like where higher than what I would hit in 5/3/1 which I tend to respond better. I think this obviously could be done in 2, 3, or 4 training days per week. The main movements are squat, bench, deadlift and OHP with a supplemental compound lift. I think he originally posted this with an accessory guide, but I haven’t used that in a while and I don’t remember what he charged for it initially. The training max increases based on the Week 4 total reps hit similar to Bryan Mann’s APRE which I also love. So it combines a lot of good into one program.
Who it works for:
I think he advertises it for intermediate lifters. This is likely due to the fact that it’s ultimately just linear periodization. I’m more intermediate/advanced and it still think it works really well.
Overall thoughts:
I think this is my fourth time running this program over the past 5 years. I love it. I’m able to keep training BJJ and do some cardio with it and I don’t think I’ve ever overtrained with this program. If you’re focused on the main powerlifting movements I think it’s great. My ego prevents me from changing the main lifts, but I think even if the main movements were rotated every cycle I’d make better progress over time. Would probably rotate SSB in for the squat, alternate sumo/conventional on deadlift, pick an alternative bar to use on bench, and consider just DB OHP. At a minimum the accessory movement could be changed every program or microcycle.
Seeking Progress 